Pan-Grilled Snapper with Orzo Pasta Salad

Dairy Free
Very Healthy
Health score
82%
Pan-Grilled Snapper with Orzo Pasta Salad
45 min.
4
463kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black divided
  • teaspoon dijon mustard 
  • 2.5 tablespoons olive oil extravirgin
  • tablespoon parsley fresh chopped
  • tablespoon juice of lemon fresh
  • teaspoons orange juice 
  • 1.5 cups orzo pasta (rice-shaped uncooked
  • 24 ounce snapper red
  • 0.5 teaspoon salt divided
  • 1.5 tablespoons shallots minced

Equipment

  • bowl
  • frying pan
  • whisk
  • grill pan

Directions

  1. Cook pasta according to the package directions, omitting salt and fat.
  2. Drain and keep warm.
  3. Heat a grill pan over medium-high heat. Coat pan with cooking spray.
  4. Sprinkle fish evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper.
  5. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  6. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk.
  7. Drizzle the shallot mixture over pasta; toss well to coat.

Nutrition Facts

Calories463kcal
Protein37.63%
Fat23.84%
Carbs38.53%

Properties

Glycemic Index
55
Glycemic Load
17.25
Inflammation Score
-6
Nutrition Score
25.346521792204%

Flavonoids

Eriodictyol
0.19mg
Hesperetin
0.96mg
Naringenin
0.13mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.15mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:462.67kcal
23.13%
Fat:11.95g
18.39%
Saturated Fat:1.86g
11.61%
Carbohydrates:43.46g
14.49%
Net Carbohydrates:41.41g
15.06%
Sugar:2.21g
2.46%
Cholesterol:62.94mg
20.98%
Sodium:417.95mg
18.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.45g
84.9%
Selenium:101.01µg
144.3%
Vitamin D:17.35µg
115.67%
Vitamin B12:5.1µg
85.05%
Phosphorus:448.38mg
44.84%
Vitamin B6:0.78mg
38.92%
Manganese:0.57mg
28.67%
Potassium:867.35mg
24.78%
Magnesium:86.96mg
21.74%
Vitamin K:22.15µg
21.1%
Vitamin E:2.98mg
19.84%
Vitamin B5:1.55mg
15.5%
Copper:0.22mg
11%
Zinc:1.45mg
9.63%
Vitamin B1:0.14mg
9.24%
Vitamin C:7.56mg
9.16%
Fiber:2.06g
8.23%
Vitamin B3:1.49mg
7.43%
Calcium:71.23mg
7.12%
Iron:1.24mg
6.88%
Folate:23.33µg
5.83%
Vitamin A:273.49IU
5.47%
Vitamin B2:0.04mg
2.54%
Source:My Recipes